Cosco 4131A, Owner'S Manual

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17
exercises:
1. Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing outward. Pull your
feet as close into your groin as possible. Gently push your knees towards the
floor. Hold for 15 counts.
2.Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot against your right
inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax
and then repeat with left leg extended.
3. Head Roll
Rotate your head to the right for one count, feeling the stretch up the left side of your neck.
Next, rotate your head back for one count, stretching your chin to the ceiling and letting
your mouth open. Rotate your head to the left for one count, and finally, drop your head to
your chest for one count.
4. Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up
for one count as you lower your right shoulder.
5. Toe Touch
Slowly bend forward from your waist, letting your back and
Shoulders relax as you stretch toward your toes.
Reach down as far as you can and hold for 15 counts.
6. Calf-Achilles Stretch
Lean against a wall with your left leg in front of the right
And your arms forward. Keep your right leg straight and
the left foot on the floor; then bend the left leg and lean
forward by moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.
7. Side Stretch
Open your arms to the side and continue lifting them until they are over your head. Reach
your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up
your right side. Repeat this action with your left arm.